Synchronized Saturday

Apr 26th, 2014

Category: CrossFit

Synchronized Saturday

Stretching as a group

Stretching as a group

Skill
Rope Climb

WOD
Accumulate 100 calories on the rower
While partner A is rowing, Partner B is running 200m with a sandbag (3/2)
You cannot start the row until your partner is running out the door.
Once complete as a team accumulate
10 Rope Climbs
20 Synchronized Burpees
30 Chest to Bar Pull-ups
40 Burpee Lateral Jumps over your partner
50 alternating Box Jumps

Level 2- 75 Calories, 6 Rope Climbs
Level 1- 50 Calories, 2/1 for Sandbag,10 pull to stand

Bring a Friend WOD at 9:30, 10:30am & 2pm.
With a Partner…
30 Burpee Box Jumps
Row 1000m (suggested switching every 250m)
50 Goblet Squats
Run 800m (suggested switching every 200m)
80 Kettlebell Swings
Run 800m
50 Goblet Squats
Row 1000m
30 Burpee Box Jumps